Coached Classes
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work:
Skills and Drills:
TEAM SERIES WEEK 1
WOD: Event 2 For time:
RX’D
120 Double-Unders, each, relay
120 Chest-to-Bar Pull-Ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15
120 Double-Unders, each, relay
Men use 95-lb. barbell
Women use 65-lb. barbell
Cap: 15 minutes
Scaled
120 Single-Unders, each, relay
120 Jumping Chest-to-Bar Pull-Ups, total, sets of 15
120 Hang Power Snatches, total, sets of 15
120 Single-Unders, each, relay
Men use 65-lb. barbell
Women use 45-lb. barbell
Cap: 15 minutes
This workout begins with the athletes standing tall and the jump rope on the floor. At the call of “3, 2, 1… go!” the first athlete will pick up a jump rope and begin performing double-unders. Once the first athlete has performed 120 reps, the second athlete may begin jumping rope and will also complete 120 reps. The team will then move to the pull-up bar and complete a total of 120 chest-to-bar pull-ups, 60 per athlete. Teams may only use one pull-up bar, with only one athlete working at a time, and the partners must switch who is working after every 15 reps.
The team will then perform a total of 120 hang power snatches in the same fashion as the pull-ups: 60 per athlete, rotating after every 15 reps, and tagging hands when switching. Finally, the team will move back to the jump ropes, where each athlete will perform another 120 double-unders, one athlete at a time, tagging hands when switching. This workout ends when the second partner finishes the last rep of the double-unders.
Every second counts in this workout. The team’s score will be the time it takes to complete all 720 repetitions. Time will be recorded in full seconds. Do not round up. If the athletes finish in 10:32.7, their score is 10:32. There is a 15-minute time cap. If they do not finish all 720 reps before the time cap, their score will be the number of reps completed.
Friday September 22, 2017 September 23rd, 2017CrossFit San Luis Obispo
Coached Classes
First Class at **6:30a Min of 4 required Sign Up Now!
Second Class at **11:00a-4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work:
Warm-up:
Skill and Drills:
TEAM SERIES WEEK 1
WOD: Event 1: 9-15-21 reps for time of:
Synchronized Thrusters
Synchronized Bar-Facing Burpees
RX’D:
Men use 95-lb. barbell
Women use 65-lb. barbell
Male Pair or
Female Pair
Time cap: None
Scaled:
Men use 65-lb. barbell
Women use 45-lb. barbell
Male Pair or
Female Pair
Time cap: None
*This workout begins with the barbells resting on the floor and the athletes standing tall. At the call of “3, 2, 1… go!” the athletes will reach down and begin the synchronized thrusters, with both athletes in the bottom of the squat at the same time. Once 9 reps are complete, they will perform 9 synchronized bar-facing burpees, with both athletes’ chests touching the floor at the same time. They will then perform 15 thrusters, 15 burpees, 21 thrusters and 21 burpees in the same fashion. This workout ends when the last athlete’s feet land on the ground after jumping the barbell on the final rep. Every second counts in this workout. The team’s score will be the time it takes to complete all 90 repetitions. Time will be recorded in full seconds. Do not round up. If the athletes finish in 10:32.7, their score is 10:32. There is no time cap.
Thursday September 21, 2107 September 22nd, 2017CrossFit San Luis Obispo
Coached Class:
First Class at **6:00a (min. of 4 required. Text the coach by 9pm)
Second Class at **9:00a – 4:15p (OPEN Gym)
Third Class at 4:30p
Last Class at 5:30p
*Visitors please be sure to reserve your spot ahead of time. Email us prior to class.
CrossFit San Luis Obispo WOD:
Coach’s Choice to include warm-up and mobility work:
Skills and Drills:
Pause Front Squat 5 sets 2reps
Work at 75% of your 1RM Front Squat. Hold for 2 second pause at the bottom of each rep.
WOD: 5 rounds for time of:
60-second L-sit hold
30-cal. row
Each round, accumulate a total of 60-seconds holding the L-sit.
Monday September 18, 2017 September 18th, 2017CrossFit San Luis Obispo
